My Approach to Nutrition for Training Success
As a trainer, I get a lot of questions about nutrition, muscle gain, and weight loss. While everyone’s journey is unique, I’ve found these guidelines to be an excellent starting point for most of my clients. Remember, these are general rules of thumb that we can adjust based on your individual response and goals.
Let’s Talk Protein
I always emphasize protein because it’s crucial for both muscle gain and fat loss. My baseline recommendation is 0.7g per pound of bodyweight daily. So if you weigh 150lbs, you’re aiming for at least 105g of protein. I recommend spreading this across 3-4 meals daily. Note that this amount is usually a great starting point, as many don’t eat anywhere near enough protein, however, the optimal amount, especially as you go past the age of 40 is 1g – 1.6g per lb of bodyweight.
Creatine: The Only Supplement I Consistently Recommend
After years of training clients, creatine monohydrate is the one supplement I consistently stand behind. Take 5g daily, any time of day. No need for loading phases or timing tricks. It’s safe, well-researched, and cost-effective at about £10-20 for a 1-2 month supply.
How I Structure Meals
Another hack this time for food is to build their plates like this:
- Start with protein (30-35% of plate)
- Think palm-sized portions of meat/fish/eggs
- Greek yogurt and cottage cheese are great for snacks
- Load up vegetables (40-50% of plate)
- I push for lots of colors
- Aim for 2-3 cups per meal
- Add complex carbs (20-25% of plate)
- Rice, potatoes, whole grains
- I adjust this based on your activity level
- Include healthy fats (small portion)
- Think avocado, nuts, olive oil
- About 1-2 thumb-sized portions
My Guidelines for Muscle Gain
I typically recommend:
- Small caloric surplus (300-500 calories)
- High protein at every meal
- Carbs timed around workouts
- Regular progress tracking
Please note, I personally do not count calories, if you eat clean, and stick to a high level of protein and cut down carbs and fats, you can get to the point where you visibly can see when you’re eating too much, this comes with time, but it’s important to find a healthy balance with food and calorie counting long term isn’t fun!
My Approach to Fat Loss
I find success with:
- Moderate deficit (400-600 calories)
- Keeping protein high
- Focusing on filling, nutrient-dense foods
- Adjusting portions rather than eliminating foods
Quick Meal Ideas I Give Clients
Breakfast
- Eggs sour dough avocado
- Greek yogurt with granola and fruit
- Protein smoothie with cashew nut butter, banana ice and coconut milk!
Lunch/Dinner
- Grilled chicken with rice and roasted vegetables
- Salmon with sweet potato and green beans
- Steak strips, eggs and quinoa bowl with mixed vegetables
How I Track Progress
I have my clients monitor:
- Weekly weigh-ins (same time/conditions) once you get consistent result, switch to once a month.
- Monthly measurements
- Progress photos every 4-6 weeks
- Strength gains
- Energy and recovery
Common Mistakes I See
- Skipping meals
- Not getting enough protein
- Cutting calories too low
- Neglecting vegetables
- Inconsistent eating patterns
My Tips for Sustainability
- Prep basics in bulk, if you are unable to cook as required, I’m not one for microwaves, so avoid as much as possible
- Keep backup protein sources handy
- Plan around your schedule
- Stay flexible for social life
- Focus on food quality over perfect adherence
Here’s what I tell all my clients: consistency beats perfection. Start with these basics, and we’ll adjust based on your progress and feedback. Everyone’s journey is different, but these fundamentals have helped countless clients reach their goals.
